luvturtle:
What is the proper amount of reps to do for each strength training/weight lifting exercise?Also how many times a week?I do use an eliptical machine most days for 20 mins 4 to 5 days a week.But I feel I could use some more muscle toning.Oh yea 1 more question When lifting weights how is your breathing supposed to go?breathe in when lifting or out?Thanks
My return to the forum after a long absence and a good question, so let's see:
Reps
It depends... For most intents and purposes you should be ok between 6-10 reps. Depending on your goal, you should either decrease the number of reps (as in strength, max power production) or increase it (strength endurance, tension endurance) Keep in mind that for you to engage in the lower numbers, your neuromuscular system has to be conditioned.
Frequency
In general, 3 times per week is optimal for most people, again, depending on their goals. It is very common for athletes to engage on 2-3 workouts per day (skills & conditioning) 4 or more times per week. You must be careful to monitor yourself and do not hesitate to cut back if you start to overtrain.
Breathing
Holding your breath under resistance has received so much attention that it has mislead people from understanding it properly. Should people hold their breath when lifting? Let's look at some facts; Holding your breath (valsalva) is a VERY NATURAL reaction of the body when it encounters significant resistance or near maximal loads. Have you ever tried to push a car uphill? Or push a person in the opposite direction? You will notice that you tightened your body and held your breath without thinking, your body knows what to do. And why would this be? Simple, our trunks are at their strongest when the air is held inside. This is known as the pneumatic belt, and is something well known among those involved in serious strength training. Let's put it in a lab type example. Think of the trunk as a water bottle 3/4 full with water. Blow some air in the bottle and tighten the cap inmediately. You will notice you can put a significant load on top the bottle and it will stay solid. This is how hydraulic lifts work. Now with the load still on top, punch a hole in the bottle to let the air out, you will notice how the bottle starts to bend and collapse. The combined tension created by the two pressures (air is compressible, water is not) is how Valsalva helps us stay solid and protect our spines under heavy loads.
With all that said, should you be holding your breath? It depends... If you have a history of hypertension, taking medications for any type of cardiovascular condition, or suffer from glaucoma, then you should not be holding your breath under a load, then again, if you suffer from those conditions, you should not be lifting heavy weights in the first place, which is the condition in which valsalva is engaged. For most recreational type of training in which the reps are between 8-12, the resistance is so light, that engaging in breathing patterns is irrelevant. Instead, focus on the quality of your lifting and the rest wil take care of itself. Later!